CrossFit – Thu, Sep 7

Front Squat (- RX –
5 sets for load:
5 front squats

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d)

General Warm-up

3 sets:
6 push-ups
8 alternating Cossack squats
10 DB goblet squats
– Increase DB load for the goblet squats each set.

Skill Work (AMRAP – Reps)

Post-workout:
On a 3:00 clock for reps:
1:00 weighted sit-ups (20/30 lb)
1:00 V-ups
1:00 sit-ups
– No rest between movements.
– Use a DB held at the shoulders for the weighted sit-ups.

Stretching

1 set:
3:00 foam roll quads
– 1:00 both legs.
– 1:00 left-leg bias.
– 1:00 right-leg bias.

AT-HOME (5 Rounds for reps)

5 x AMRAP 1:
12 farmers carry DB step-back lunges (35/50 lb)
Max DB front squats
– Rest 3:00 between AMRAPs.
– Use two DBs.